how can i improve on this diet

[PeterDolan]

hi everyone been lurking around this site and training steady for a few months and now looking to improve my diet. i know im gettin enough protein but i dont know if im getting enough fat, carbs etc. i can get 10kg of skinless chicken breast for $50 so i eat a lot of it. my diets looking like this..

meal 1. 2 rashers of bacon, 2 egg whites, 2 whole eggs, 2 pieces of ploughmans bread

meal 2. 200g chicken breast

meal 3. 200g chicken breast

meal 4. 200g chicken breast

meal 5. 250g cottage cheese, can of tuna in olive oil

meal 6. 200g chicken breast or 500g steak, few veges

everyones advice and opinions are welcome

I'd switch meal 5 and 6 around and I'd reduce that steak to 200-300g depending on your weight and the cut. Also add more complex carbs and 30g simple carbs (dextrose) PWO. How much do you weigh? Try getting about 2g carbs per pound of body weight in a day. If your weight is going up too fast and adding too much fat then decrease carbs. If you feel you need more then have them. You need more good fats too, roughly .3g-.5g per pound of body weight, again adjust to fit you.

Hope that helps

[workonit]

sorry startinfromscratch didnt read ur post properly. im not trying to lose weight its just happened. my goal is to get as strong/big as i can not to try impress the local talent or anything else so im not too worried about bf%

[workonit]

thanks peter i will switch meal 5 and 6. its usually rump steak and im 85kg @ 185cm. wat is a good source of carbs? and should i try spead them out over the day or have most of them at a specific time? also wats a good source of good fat? i used to have a whey shake b4 and after workout but now i generally have a banana b4 and munch on a chicken breast after. wat would be better or do u have a different suggestion to try?

[workonit]

oh i should also point out i have a rest day sunday which involves a disturbingly large amount of fat, meat and carbs. enough to feed an african village 4 a week. this week its a 2.5kg pork shoulder roast and about 2kg of kumara potato parsip yams garlic etc. ill cook that lot early sunday and devour it thoughout the day..

[startinfromscratch]

oh i should also point out i have a rest day sunday which involves a disturbingly large amount of fat, meat and carbs. enough to feed an african village 4 a week. this week its a 2.5kg pork shoulder roast and about 2kg of kumara potato parsip yams garlic etc. ill cook that lot early sunday and devour it thoughout the day..

hey bro,

first of all, nothing wrong with big eats when youre trying to mass up and get strong!

i would just keep it real simple mate! dont fall into the trap that so many do, overanalysing shit.

aim for 5 or 6 big meals a day, dont sweat the timing too much. now, as for what you make those meals out of, all meals should have a protein source. the primary source is gonna be meat (chicken/beef/fish), but eggs,milk and whey are all great sources too. how much protein? for chicken or beef, 200g serves will give you a good hit of protein, a 180g tin of tuna is another easy source of protein. as for eggs, 5 or 6 whole eggs either scrambled or hardboiled and mashed - great meal!

now, youll want to be eating a good amount of carbs - carbs are going to be used to fuel your workouts, and to make sure that your body never needs to use the protein your eating for energy. Dont fear carbs! just try to make your carbs come from clean, unprocessed sources, to minimise fat gain,and to keep you healthier.

sources commonly used:

kumara, oats, wholegrain bread,rice, pasta

how many carbs you need to eat to grow is gonna involve trial and error, but the guidlines given by PD are a good start point. monitor your weight, weigh every 2 weeks - if you havent gained any weight, up your carb intake. protein intake should be kept high always.

fats a no brainer, most ppl get a heap anyway from other food choices, eg mince or eggs. but if you want to add in healthy fatsa, like nuts/peanut butter/avocado, by sall means do!

as for training, keep it real simple mate. best to follow something like the 'madcow 5x5' template, while eating like a horse. lift heavy (for you), lift hard, rest and eat. if you do that, and keep it simple, you will get bigger and stronger. no ifs buts or maybe.

sorry for my poorly written post, but its late and im tired lol. any more q's, fire away. we are here to help you bud.

[PeterDolan]

SFS has pretty much stole the words outta my mouth

Carbs - Oats (if not gluten allergic), rice (brown or white), potatoes, kumara.

I'd spread it out through the day trying to get 30-50g per meal

Fats - Avocado (YUK), nuts (alomonds, peanuts, cashews, walnuts, macadamia), nut butter, extra virgin olive oil, cocnut oil (not too much and best post workout), egg yolks

about 10-20g per meal, don't need so much post work unless you have the cocnut oil

I'd probably have the shake post workout, try and have some dextrose with it, and then eat the nana and chicken tit about an hour later

If I missed anything let me know

[Yeah-Buddy]

basmati rice takes a long time to digest its all about it glycemic index perfect for bodybuilding.....

im not saying it works for me so it will work for everyone but its really quite simple. protein everytime u eat carbo load all day before the gym (rice oatmeal, kumara or whatever) veges etc get in some healthy fats like peanut butter, fish oil tabs, flax seed oil, armond, walnuts and no carbs after the gym/night plenty of eggs mostly egg white the yolks contain fats and cholesterol....... hope it helps dude

Dude, you (and a fuckload of others) trot these golden rules out and tout them like Moses hisself brought them down from the mount. You appear to have missed my point (echoed by others) which is that there is more than one answer. About the only thing you got right there was the emphasis on protein (although I'm sure someone could probably provide a study that argues the point ).

Carbo loading... I say again - "Keto". Google it if you don't know what it is.

Carbo loading all day before the gym... Intermittent Fasting. I don't eat until 1600 each day, and I train at about 0900. SFS is also on IF, and if you need more, I would recomend checking out leangains.com.

No carbs after the gym/night... Carb back-loading? Again, google is your friend.

Egg whites vs whole eggs... Done to death on this site, use the search function above.

To reiterate, my point is that there are innumerable ideas when it comes to nutrition, not just the one set of rules that you read about in Flex or Ironman or Men's Health.

Although I dont dissagree with your point Ronin that there is more than one way to train, eat etc Ive gotta say atleast Got_You755 was actually making an effort to give the guy some advice on what he was asking for. Although Im all for people being pulled up on bad advice, atleast when you do this give the OP some actual advice so he gets some help!! So often it seems somebody posts a comment then someone else jumps on the guy in a simple attempt to show how much smarter they are. Isnt this forum suppossed to be about helping each other?? How about you use all your fantastic knowledge you apparantly possess to give some useful advice to the OP and let him decide if he wants to use it.

[Pseudonym]

:ditto:

The thing with bodybuilding, and it applies to both diet and training, is that no matter what theory you put up, there's always another one out there that says the complete opposite. But hey, that's what makes the sport so fun!

In the case of the OP though, I think you have to presume he's just looking for a pretty standard diet to start out on. And that being the case, making sure every meal includes protein, carbs (like basmati rice), and fat seems like a reasonable approach to me.

[workonit]

does any1 know how many carbs per 100g r in potatoes and kumara?

[Pseudonym]

The best resource for carb info is http://www.glycemicindex.com. Not only does it give you the carbs quantity, it also give the glycemic index of them (if you don't know what GI is, the site explains it well). Better still, it's run by the University of Sydney, so a lot of the brands they've tested are local. \:D/

[PeterDolan]

I like http://www.nutritiondata.com for my info